Not enough base; Training question

I guess nobody wants to throw some tips my way

Try it. What do you have to lose? If it's too late for the base building, let it go. Train hard at around 50-55 mpw. Specificity will help as far as pace/effort goes. Rememeber, Roger Bannister only ran 400s!!!! (more or less)

Good luck!

Not a coach wrote:

Try it. What do you have to lose? If it's too late for the base building, let it go. Train hard at around 50-55 mpw. Specificity will help as far as pace/effort goes. Rememeber, Roger Bannister only ran 400s!!!! (more or less)

Good luck!

Answer: more

once a week very hard 200s/short hills.

once a week 400m-1200m mile pace-3k pace.

once a week tempo 4-6 miles.

?? you probably know better, as a 3:47 guy.

problem is i should know a lot more than i do. anyway, my coach is only holding workouts once a week now on tuesdays as my saturday workouts for the next month or so will now be replaced with races. i often throw a tempo in if im feelng saucy and plan on continuing this as long as it doesnt drain me for saturday.

ive done hills to death too; im sure theyve been very progressive for me. i guess there is no substitute or secret, i just have to do what i alreay knew, suck it up and train through it.

put the past experiences behind you and talk to your coach and jointly prepare a suitable training plan/schedule. Start with summer base of speedwork which will involve 2 track rep sessions per week (eg 12x400m with 1min rec)1 x tempo run every 10 days to include strides and or hills.

Every sunday long run of 16 miles. Rest of week to include steady runs of say 6 miles. You need confidence in your abilities to succeed, plus determination and motivation so get your mind focused on training ahead and work with your coach. Hope this gets you ready for fall races both mentally and physically- so good luck man and dont give up!

If you don't have the base, don't expect to be able to run the same workouts as you have in the past. Either they will be too hard or your body won't recover as well between hard sessions.

I know a coach who has done a great job with an athlete who has been injured a bunch. Actually, he always struggles to get kids running enough mileage during the summers, but his cross country teams are usually really good.

I know you are talking about track, but bear with me here.

Since you probably shouldn't run the same workouts as you could when you were in top shape, you may want to alter them a bit. You may want to combine multiple workout types into one session. For instance, you may not be able to do 3 really hard sessions a week, so why not take it to 2 hard sessions and a moderate session,

If you are a 15/8 guy, try making combining tempo pace, VO2 max pace, mile pace and 800 pace into one workout. The coach I know recently had one of his athletes who had been injured run the following workout.

2 x 1 mile in 5:18

2 x 1000 at 3:06-3:07 (they were run in 3:09-3:10)

2 x 400 @ 64-65 (they were actually run in 62)

4 x 200 @ 28.

That type of workout was his only hard effort for the week for the past few weeks (apart from his races).

The boy went on to set PR's of 4:17 and 9:13 for 1600/3200, throwing down serious negative splits in each race.